Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility & Movement Review
Notes: Coach’s Warm-up Outline
20ft Tall Duck Walk
20ft Walking Calf Raises
20ft Pike Walk
Run 400m
Pigeons, Seated Straddle 3 Pos, Seal Stretch, Open Book
Banded Mobility Drills
Wall Mobility Drills
Review Overhead Mobility & Squat Mobility Receiving Position
Get Some
Impact/Focus: Full Snatch
*Technique Review & Warm-up Sets/Reps vs 5:00
7:00 x Full Snatch x 2 rep sets, Touch & Go
2:00 Rest, Reset weight to climb single reps…
7:00 x Full Snatch x 1 rep sets
Notes:
- Starting weight guidance would loosely be around 65% of a 1RM.
- Perform as many sets per 7:00.
- Build to the best weight/movement execution possible for double and single rep sets.
Post scores to comments.
“T&A (Torso & Arms)”
5 Rounds for time of
10 x Pull-ups
12 x Push-ups
15 x Box Jumps (20/24”)
Post scores to comments.
